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Military-Inspired TRX Workout

Many fitness pros have a background in the Army, Navy, or Marines, and it makes sense: Doing the unexpected physical tasks required in every branch of the military (think crawling, jumping, pushing, and pulling) requires incredible mobility, strength, power, and endurance. So we asked Randy Hetrick, TRX founder and CEO and former Navy SEAL, to design this circuit plan, incorporating military-based moves. (He's also one of The Faces Behind Your Favorite Fitness Classes!) Try it today to sculpt all over in a flash.

How it works: Do 8 to 10 reps of each exercise. Repeat the entire series 2 to 4 times.

Total Time: up to 30 minutes

You will need: TRX

1. Spiderman Push-up

A.

Begin in a full plank position with hands slightly wider than shoulder width, left foot in a TRX handle and right foot on the floor.

B.

Lower into a pushup. Lift right knee into right arm (try to tap knee to elbow if possible). Return to start. Do 8 reps, then repeat on opposite side.

2. Lunge

A.

With the handles at mid-calf, stand facing away from the TRX on the right foot with the right foot in both handles.

B.

Lunge down and drive your right foot back until your left thigh is parallel to the floor. Push through your left heel to stand back up. Do 8 reps, then repeat on opposite side.

3. Y-Fly

A.

Start with a staggered stance facing tower the TRX, right foot a few inches in front of your left and holding a cradle in each hand. Extend arms at chest height in front of you as you lean back, balancing on the sole of you left foot and right heel.

B.

Pull against the TRX and transfer weight to right foot to make yourself upright and raise arms overhead until they form a "Y." Return to starting position and repeat.

4. Low Row

A.

Stand facing the anchor point of a TRX while holding onto the handles and lean back.

B.

Using back muscles, row body up until hands are on sides of chest. Return to starting position and repeat.

5. TRX Side Plank

A.

Lie on side with feet in the foot cradles of TRX and heel of top foot touching toe of bottom foot.

B.

Squeeze core and glutes to lift hips up, keeping shoulders over arm. Hold for 10 seconds, then lower hips to the ground to return to starting position. Do 8 reps, then repeat on opposite side.

6. TRX Mountain Climber

A.

Begin in a full plank position with hands slightly wider than shoulder width, one foot in each TRX cradle.

B.

Bend right knee and pull it toward chest, then straighten right leg as you bend left knee and pull it toward chest. Straighten left leg to complete 1 rep. Continue, alternating sides.

7. Hamstring Curl + Hip Press

A.

Lie on your back with a heel in each handle and knees bent 90 degrees.

B.

Lift hips until knees, hips, and shoulders are all in line.

C.

Bend knees, drawing heels toward glutes and lifting hips a few inches higher. Return to starting position and repeat.

8. Squat Jump

A.

With the straps at mid length, stand with feet hip-width apart facing the TRX, grasping one handle in each hand.

B.

Bend knees and squat until thighs are parallel to the floor. Jump up explosively, then land in starting position and immediately return to squat. Repeat.

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